Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Glutino, Gluten Free Wafers, Lemon Flavored

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%

Macro Nutrients

	California Red Kidney Beans	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Energy	114% 3300kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	328% 105g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	572% 744g	130g per day for Men 19-50 years
Sugars	NA	584% 423g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 423g	g per day for Men 19-50 years
Fiber	655% 249g	0% 0g	38g per day for Men 19-50 years
Protein	435% 244g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Calcium	195% 1950mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1169% 94mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	8.26% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	579% 4050mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Glutino, Gluten Free Wafers, Lemon Flavored:

• Raw California Red Kidney Beans have 11.8 times more Vitamin B1, 3 times more Vitamin B2, 31.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Glutino, Gluten Free Wafers, Lemon Flavored:

• Raw California Red Kidney Beans have 21.7 times more Calcium, more Copper, 51.9 times more Iron, 53.3 times more Magnesium, 52.6 times more Manganese, 10.4 times more Phosphorus, 41.4 times more Potassium, more Selenium and 85 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.
• While Glutino, Gluten Free Wafers, Lemon Flavored contain 10.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• While Glutino, Gluten Free Wafers, Lemon Flavored contain 1.6 times more Energy, 96.7 times more Fat, 291.7 times more Saturated Fat and 47.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Glutino, Gluten Free Wafers, Lemon Flavored have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Raw California Red Kidney Beans as well as Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Glucose and Sucrose in 1 kg.